Sunshine in a bottle: vitamin D for SAD works wonders. Now that it’s getting darker earlier and a bit cooler, Seasonal Affective Disorder (SAD) starts to rear it’s ugly head.
I ran out of my vitamin D for depression a few weeks ago and I don’t have enough money till I get paid to get more. Let me tell you, I can feel the difference.
I’m having even more problems sleeping and the depression is back because of seasonal affective disorder. Right now, I’m not looking forward to winter.
The achiness in my body doesn’t help either from the Parkinson’s disease because as soon as it started to get a little bit cooler, that hit.
Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of year, most commonly during the fall and winter months when there is less natural sunlight.
Causes of Seasonal Depression
Sunshine in a bottle: vitamin D for SAD is magic in a bottle. Seasonal Depression, or Seasonal Affective Disorder (SAD), can be caused by a variety of factors, including:
- Reduced Sunlight Exposure: Firstly, shorter days and less sunlight during fall and winter can disrupt the body’s internal clock and affect mood-regulating hormones.
- Changes in Circadian Rhythms: The lack of natural light can alter sleep-wake cycles, leading to feelings of fatigue and depression. I can’t sleep whether there is natural light or not.
- Serotonin Levels: Thirdly, reduced sunlight exposure can lead to lower levels of serotonin, a neurotransmitter that helps regulate mood. This decrease can contribute to feelings of sadness and depression.
- Melatonin Production: Longer nights can increase melatonin production, which can lead to sleepiness and a decrease in energy levels. For some odd reason, I look forward to the nights and I have no clue why!
- Genetic Factors: Additionally, a family history of depression or mood disorders can increase the likelihood of developing SAD.
- Pre-existing Mental Health Conditions: Individuals with a history of depression or bipolar disorder may be more prone to experiencing seasonal depression.
- Lifestyle Factors: In addition, lack of physical activity, poor diet, and social isolation during the winter months can increase symptoms of SAD. I fit right in with this symptom. Lack of physical activity especially.
- Vitamin D Deficiency: Lastly, reduced sunlight can lead to lower levels of vitamin D, which has been linked to mood regulation. Don’t do like me and run out of the vitamin D and don’t have the money to go get more.
Understanding these causes can help in identifying and managing SAD effectively.
SAD Syndrome Symptoms
Sunshine in a bottle: vitamin D for SAD is a life saver.
Seasonal Affective Disorder (SAD) can present a range of symptoms that typically occur during specific seasons, most often in the fall and winter.
Common symptoms include:
- Depressed Mood: Firstly, continuous feelings of sadness or hopelessness. The sadness is definitely there.
- Fatigue: Increased tiredness and lack of energy, even with enough sleep. Not enough sleep, that’s probably also why I’m depressed.
- Changes in Sleep Patterns: Oversleeping or difficulty waking up in the morning. Just the opposite for me.
- Changes in Appetite: Fourthly, cravings for carbohydrates, leading to weight gain, or a decrease in appetite in some cases.
- Loss of Interest: Decreased interest in activities that were once enjoyable, including hobbies and social interactions.
- Difficulty Concentrating: Trouble focusing or making decisions. I’ve been having trouble writing these posts because I have “brain fog” dut to lack of sleep.
- Irritability: Additionally, increased feelings of irritability or frustration.
- Social Withdrawal: Avoidance of social situations and a tendency to isolate oneself.
- Physical Symptoms: Aches, pains, or other physical complaints without a clear medical cause.
- Suicidal Thoughts: Lastly, in severe cases, individuals may experience thoughts of self-harm or suicide. No suicidal thoughts, thank God! But, dial 988 if you do have any.
Fighting Seasonal Depression
For me, one day I’m fine and then wham, it hits me the next day. It’s not a gradual feeling. The minute it starts to get cooler, then I start to feel depressed.
Since I’ve been taking the vitamin for several years, I haven’t noticed the transition. So I would consider trying to take vitamin D, it really helped me out.
But you have to take it consistently. Don’t do what I did because you’ll fall back into that trap again.
I also use a SAD lamp all the time. I believe the combination between the SAD lamp and Vitamin D has helped me get through the winter blues.
Treatments For SAD
There are so many options for SAD treatment, Here are a few:
Vitamin For Seasonal Depression
Sunshine in a bottle: vitamin D for SAD is very beneficial. As I have said, Vitamin D helps with the symptoms of seasonal affective disorder.
In addition to Vitamin D, several other vitamins and nutrients may help get rid of symptoms of Seasonal Affective Disorder (SAD) or support overall mental health.
These include:
- Vitamin B6: Firstly, important for brain signaling, Vitamin B6 can help improve mood and reduce symptoms of depression.
- Vitamin B12: This vitamin is essential for brain health and the production of serotonin. Low B12 can lead to moodiness.
- Folate (Vitamin B9): Thirdly, folate helps in the production of brain chemicals and is linked to mood control. Low levels of folate have been linked with depression.
- Omega-3 Fatty Acids: Found in fish oil and certain plant sources, omega-3s are known to support brain health and may help reduce symptoms of depression.
- Magnesium: In addition, this mineral plays a role in mood control and may help get rid of anxiety and depression symptoms.
- Zinc: Zinc is involved in brain signaling and may play a role in mood control. Low levels of zinc have been linked to depressive symptoms.
- Vitamin C: Lastly, this reducing agent vitamin may help reduce symptoms of depression and improve mood.
While these vitamins and nutrients can support mental health, it’s important to consult with a healthcare professional before starting any support.
Especially if you have specific health concerns or conditions. Additionally, a balanced diet rich in fruits, vegetables, whole grains, and healthy fats can contribute to overall well-being.
Best Vitamin D For Seasonal Depression
When considering Vitamin D support for Seasonal Affective Disorder (SAD), it’s important to choose a form that is effective and easily taken in by the body.
Here are some options:
Vitamin D3 (Cholecalciferol)
Emphatically, this is the most effective form of Vitamin D for increasing blood levels of the vitamin. It is the same type of Vitamin D that the body produces when exposed to sunlight.
Many studies suggest that Vitamin D3 is more effective than Vitamin D2 in raising and maintaining good levels of Vitamin D in the body.
Vitamin D2 (Ergocalciferol)
Sunshine in a bottle: vitamin D for SAD is one of life’s prayers. This form is created from yeast and fungi and can also be effective, but it is generally considered less effective than Vitamin D3.
Cod Liver Oil
This is a natural source of Vitamin D3 as well as omega-3 fatty acids. It can be favorable for overall health and mood.
Fortified Foods
Many foods, such as dairy products, orange juice, and cereals, have Vitamin D.
While these can help increase intake, they may not provide good enough levels for everyone.
Combination Supplements
Some supplements combine Vitamin D with other nutrients, such as calcium or omega-3 fatty acids, which can also support mood and overall health.
When choosing a Vitamin D supplement, consider the following:
- Dosage: Firstly, it’s important to consult with a healthcare professional to determine the right dosage based on individual needs and blood levels of Vitamin D.
- Quality: Look for reputable brands that provide third-party testing to ensure the quality and potency of the supplement.
- Form: Lastly, vitamin D supplements are available in various forms, including soft gels, capsules, gummies, and liquid drops, so choose one that you find easy to take.
Light Box Seasonal Depression
Sunshine in a bottle: vitamin D for SAD combined with light boxes are the best for seasonal affective disorder.
Light boxes (SAD lamps) really does help with seasonal depression (or all depressions). I’ve been using one for about 7 years. It works wonders.
Some people don’t believe in them saying you can’t replicate sunlight, but I have found it to be very resourceful. I believe it has helped with my depression in general.
Best Light For SAD Treatment
Light Intensity: Hence, to be most useful, a light therapy box should have at least 10,000 lux SAD light, which is about the same light depth you get from sunlight.
Therefore, this level of light helps to mimic a sunny day, which helps to fight the extra melatonin production people experiencing Seasonal Affective Disorder (SAD) often see.
My Top Picks
Best Overall:
Verilux HappyLight Light Therapy Lamp at Amazon $60
Best for Improving Sleep:
SALE
Carex Light Therapy Lamp at Amazon $100 $48
Best for SAD:
Northern Light Technologies Boxelite at Amazon $240
Best with Alarm Clock:
Philips SmartSleep Wake-up Light at Amazon $109
Best Portable:
Erligpowht Light Therapy Lamp at Amazon $26
Best Floor Lamp:
Verilux HappyLight Duo at Amazon $150
Medications For Seasonal Affective Disorder
Sunshine in a bottle: vitamin D for SAD is very beneficial.
Medications for Seasonal Affective Disorder (SAD) are often used along with other treatment options, such as light therapy and psychotherapy.
Here are some common types of medications that may be prescribed:
Antidepressants:
Selective Serotonin Reuptake Inhibitors (SSRIs)
These are commonly prescribed for SAD and include medications such as fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro).
They work by increasing serotonin levels in the brain, which can help improve mood.
Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)
Medications like venlafaxine (Effexor) and duloxetine (Cymbalta) may also be good in treating SAD. Watch out for Effexor because it can turn you into a ‘zombie.’
Bupropion (Wellbutrin)
This atypical antidepressant can be helpful for some individuals with SAD.
It works differently from SSRIs and SNRIs and may also help with weight management, which can be a concern for some people during the winter months.
Mood Stabilizers
In some cases, mood stabilizers like lamotrigine (Lamictal) may be used, particularly if the individual has a history of bipolar disorder.
In rare cases, medications like modafinil may be prescribed to help improve energy levels and mood.
Dealing With SAD
Sunshine in a bottle: vitamin D for SAD really helps deal with SAD. Dealing with SAD before vitamin D and light therapy was very difficult. The biopolar/depression/ anxiety/schizophrenia wasn’t a good combination to deal with.
No wonder I’m on so many meds. Anyway, when winter and the colder weather came around, SAD made all the symptoms of the other illnesses from bad to worse.
It was especially hard when I was living on my own. I really had no one to talk to. In essence, I was alone.
Although, my dad would stop by to visit me or I would go out to breakfast with him. So, that’s when I got the sun lamp. It immediately improved my mood.
Then I satrted on the vitamin D and again , I started to feel even better. So the combination of the two is what helped me through SAD.
Therefore, treatment for seasonal affective disorder may include light therapy, psychotherapy and medications.
If you have bipolar disorder, tell your health care provider and mental health professional — this is critical to know when prescribing light therapy or an antidepressant.
Seasonal Affective Disorder Awareness Month
December is Seasonal Affective Disorder (SAD) Awareness Month.
Consequently, each year, millions of Americans are affected by this condition, which brings on significant mood changes in response to the changing of seasons.
Typically SAD occurs during late fall and winter months, when there is less sunlight and colder weather. The symptoms usually lift during the spring and summer months.
Sum It All Up
Sunshine in a bottle: vitamin D for SAD worked in the very beginning.
I’ll say specifically, if I didn’t have vitamin D and the light box, I would be much worse off today. Yes, medication helps, but the other two are what really did it for me.
Vitamin D was the kicker that finalized my recovery from seasonal affective disorder. And, as I have shown, being without it, I went downhill again.
There are all types of vitamin B that help with various circumstances, as I have mentioned above. I also take vitamin B12.
Basically, I am anemic (iron deficiency), so I also take iron pills. I plan on going holistic once I gather more information about how to start. I’ll keep you informed. Until next time…
Articles About SAD and Vitamin D
-Taking Vitamin D For Seasonal Affective Disorder: All You Need To Know
–What to Know About Vitamin D and Mental Health
https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamin-d-and-mental-health
-Seasonal Affective Disorder Treatment: Choosing A Light Box
Have a Good One,
Cindee Murphy
“One Voice Dealing With SAD Right Now”
“Walking outside. It might be cold but its invigorating.” – Nanci Helmlinger
“I used to suffer from this. I realized I hated winter, which was the reason for it. Then, I made the decision to embrace it and that’s when it turned around for me. I ventured out and found winter activities I enjoy doing as much as summer activities.“– Lisa Self-Blanks
“For all sad words of tongue and pen, The saddest are these, ‘It might have been’.” – John Greenleaf Whittier
“Our wounds are often the openings into the best and most beautiful part of us.” — David Richo
“The advice I’d give to somebody that’s silently struggling is, you don’t have to live that way. You don’t have to struggle in silence. You can be un-silent.” — Demi Lovato
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